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Winning Combos for Fall Produce

Summer’s garden vegetables, berries and stone fruits may have run their course, but new and delicious autumn vegetables are coming soon to a market near you.

Fall offers a multitude of fruits including grapes, cranberries, pomegranates, persimmons and wonderfully wide assortments of apples and pears. Fruits like these can complement autumn vegetables for delicious results.

The natural cancer-preventive phytochemicals in all types of produce not only ward off cancer, they are also responsible for taste, color and aroma. AICR-funded researchers have studied dozens of phytochemicals like quercetin in apples, carotenoids in sweet potatoes and orange winter squashes (including pumpkins), resveratrol in red grapes and anthocyanins in cranberries and pomegranates.

Pairings that Protect Your Health

Apples, pears, grapes and pomegranate seeds are excellent accents for green salads and can lend a sweet note to cooked vegetable dishes.

Raisins, prunes and dried versions of cranberries, cherries, apricots, blueberries and other fruits are also handy additions to squash, sweet potatoes, carrots, parsnips, turnips and rutabagas. Just remember that dried fruits’ natural or added sugar content is more concentrated than sugar in fresh fruits, so use only one tablespoon per serving.

Here are some delicious vegetable and fruit combos from the AICR Test Kitchen.

When liquid boils, reduce heat and simmer, stirring occasionally, until carrots are tender and juice is syrupy, 8-10 minutes. Season carrots to taste with salt and pepper. Remove from heat and mix in honey. Serve warm or at room temperature.

Cook Brussels sprouts according to package directions. Meanwhile, in small bowl, stir together oil, vinegar, pecans and cranberries. Transfer cooked sprouts to serving dish. Gently toss with dressing. Season with salt and pepper and serve immediately.

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